Should You Chose Leg Press or Hack Squat For Muscle Growth?

Summary

In this video, Dr. Mike from RP Strength discusses the differences between leg presses and hack squats for muscle growth. He explains the benefits and potential drawbacks of each exercise, highlighting how leg presses can effectively target the quadriceps with minimal lower back strain. Dr. Mike also addresses common issues with leg press machines, such as poor design and limited range of motion. He suggests using both exercises for a robust quad workout, depending on the individual's training level and the quality of the equipment available. The video concludes with advice tailored to beginners, intermediates, and advanced lifters on how to incorporate leg presses and hack squats into their routines for optimal results.

Takeaways

• 🦵 Leg presses are beneficial for targeting the quadriceps without placing significant stress on the lower back, making them a good option when back fatigue is a concern.
• 🔄 Leg presses have a low axial fatigue contribution, which means they don't compress the spine much and are less tiring on the body compared to squats or lunges.
• 🛑 Poorly designed leg press machines can limit the range of motion and effectiveness of the exercise, such as bad seat angles or foot plates that don't angle towards the heels.
• 🔄 Hack squats also target the quads effectively and have a lower axial fatigue than squats, but they can still be limited by machine design flaws, like inadequate range of motion.
• 🔄 Both leg presses and hack squats can be used for a big quad stimulus with lower systemic and axial fatigue, making them suitable alternatives to squats when back health is a priority.
• 🔄 The choice between leg press and hack squat should be based on the individual's current fitness level, the availability of well-designed machines, and personal preference for stimulus to fatigue ratio.
• 🔄 For beginners, the recommendation is to stick to barbell squats and lunges to build core movement competency, with leg presses and hack squats being less critical at this stage.
• 🔄 Intermediate lifters should experiment with both leg presses and hack squats to determine which provides the best stimulus to fatigue ratio at the time, considering machine quality.
• 🔄 Advanced lifters can fine-tune their training by focusing on specific setups, rep ranges, and incorporating training modalities like myo-rep training for greater effectiveness.
• 🔄 To keep training fresh and effective, advanced lifters should rotate between leg presses, hack squats, and other exercises, adjusting based on how they feel and their progress.

Q & A

What are the main benefits of leg presses for muscle growth?

Leg presses are beneficial for muscle growth as they target the quads very effectively, provide a good stimulus for the glutes and adductors, and have a low axial fatigue contribution, which means they don't compress the spine much and leave the lower back mostly alone.

What are some potential downsides of leg presses?

Downsides of leg presses include the possibility of using a poorly designed machine with bad seat angles or stoppers that limit range of motion, a poorly angled foot plate that can limit motion and increase the chance of injury, and machines that are easier at the bottom and harder at the top, which is the opposite of the ideal squat biomechanics.

How do hack squats compare to leg presses in terms of muscle growth?

Hack squats are similar to leg presses in that they also target the quads effectively and have lower axial fatigue than barbell squats. However, they can have higher axial fatigue than leg presses and may not be as effective if the machine design limits the bottom end range of motion.

What factors should be considered when choosing between leg presses and hack squats?

When choosing between leg presses and hack squats, consider the machine design, your current fitness level, the stimulus to fatigue ratio, and whether the exercise is fresh and effective for you. Both exercises can be used for a big quad stimulus with lower systemic and axial fatigue.

Why might someone prefer leg presses over hack squats?

Someone might prefer leg presses over hack squats if the leg press machine is well-designed, providing a good range of motion and a high stimulus to fatigue ratio, and if the individual is not experiencing any joint discomfort or fatigue from the exercise.

How can one optimize their leg press or hack squat routine?

To optimize a leg press or hack squat routine, one should ensure proper machine setup, focus on full range of motion, vary foot placement and stance, experiment with rep ranges, and incorporate training techniques like myo-rep training to increase stimulus without increasing fatigue.

What advice does Dr. Mike give for beginners regarding leg presses and hack squats?

For beginners, Dr. Mike advises sticking to barbell squats and lunges to build core free weight movement competency and basic technique. If they choose to include leg presses or hack squats, they should experiment with both as they are both effective for beginners.

How does the advice for intermediate lifters differ from that for beginners regarding these exercises?

For intermediate lifters, the advice is to use both hack squats and leg presses based on which one provides the best stimulus to fatigue ratio at the time, considering machine quality and personal preference.

What specific considerations does Dr. Mike suggest for advanced lifters when using leg presses or hack squats?

Advanced lifters should consider specific setups, rep ranges, and training modalities that are ideal for them, such as myo-rep training, and should be aware of their personal preferences and responses to different exercises.

How can one avoid staleness and keep their leg press or hack squat routine effective?

To avoid staleness, one can switch between leg presses and hack squats when one becomes less effective or enjoyable. They can also vary foot stance, rep ranges, and incorporate different training techniques to refresh the stimulus.

What is the significance of the stimulus to fatigue ratio in choosing between leg presses and hack squats?

The stimulus to fatigue ratio is significant because it represents the effectiveness of the exercise in promoting muscle growth relative to the fatigue it causes. A high ratio means more muscle growth with less fatigue, which is desirable.

Outlines

00:00

🏋️‍♂️ Leg Presses vs. Hack Squats for Muscle Growth

Dr. Mike from RP Strength discusses the advantages and disadvantages of leg presses and hack squats for muscle growth. Leg presses are beneficial for targeting the quadriceps with minimal impact on the lower back, making them ideal for those with back issues. They also engage the glutes and adductors, though not as much as other exercises like hip hinges. Despite their low axial and systemic fatigue, leg presses can be limited by poorly designed machines that restrict range of motion or have footplates that don't angle correctly, potentially leading to less effective workouts. Hack squats, while similar in muscle targeting, may have higher axial fatigue but are generally better designed for range of motion and are less likely to cause back strain.

05:02

🔧 Design Flaws in Leg Press and Hack Squat Machines

The video script highlights common design flaws in leg press and hack squat machines that can hinder workout effectiveness. Leg press machines may have a bad seat angle or stoppers that limit range of motion, especially the crucial bottom half of the movement where most muscle stretch occurs. Footplates that angle away from the heels can also limit motion and force users to adjust their stance, potentially increasing the risk of injury. Hack squat machines can suffer from similar issues, such as a belt that doesn't allow full range of motion or a footplate at the wrong angle, which can limit the depth of the squat and affect muscle engagement. The script suggests that while hack squats generally offer a better range of motion, the quality of the machine can significantly impact the effectiveness of the exercise.

10:04

💡 Practical Advice for Choosing Between Leg Press and Hack Squat

Dr. Mike provides practical advice on how to choose between leg presses and hack squats based on individual needs and the quality of available equipment. He suggests that beginners should focus on basic free weight movements like barbell squats and lunges to build foundational strength and technique. Intermediates should use both exercises based on which provides the best stimulus to fatigue ratio at the time, considering the quality of the machines at their gym. Advanced lifters should experiment with different setups, rep ranges, and even training modalities like myo-rep training to find what works best for them. The advice emphasizes the importance of feeling tension in the target muscles, experiencing a good pump, and making consistent strength progressions as indicators of an effective exercise choice.

Keywords

💡Leg Press

A leg press is a compound exercise that primarily targets the quadriceps muscles in the thighs. In the context of the video, it is discussed as an alternative to traditional squats for those who want to focus on leg muscles without putting as much strain on the lower back. The script mentions that leg presses can be beneficial for muscle growth, especially when the back is tired or injured, as they generally leave the lower back alone and have a low axial fatigue contribution.

💡Hack Squat

A hack squat is another exercise that targets the quadriceps, similar to a leg press, but the weight is loaded onto the shoulders instead of being pushed away with the feet. The video script discusses the hack squat as a viable alternative to leg presses, providing a good quad workout with somewhat higher axial fatigue than leg presses but still less than traditional squats or lunges. It is suggested as a good option when the leg press becomes stale or when seeking variety in leg training.

💡Axial Fatigue

Axial fatigue refers to the fatigue experienced in the spine and back muscles during exercises that involve significant spinal compression. In the video, axial fatigue is mentioned as a consideration when choosing between leg presses and hack squats. Leg presses are noted to have a lower axial fatigue contribution, making them a better option for those looking to minimize strain on the lower back.

💡Systemic Fatigue

Systemic fatigue is the overall tiredness or exhaustion that affects the entire body, often resulting from intense or prolonged exercise. The script explains that leg presses have a lower systemic fatigue compared to other leg exercises like squats or lunges, which means they are less likely to cause overall body tiredness and can be a good choice for those who want to isolate leg training without excessive whole-body fatigue.

💡Quadriceps

The quadriceps, or quads, are a group of four muscles at the front of the thigh responsible for knee extension and playing a major role in leg exercises like squats and leg presses. The video emphasizes the effectiveness of both leg presses and hack squats in targeting the quadriceps for muscle growth, making them popular choices for those looking to develop their leg muscles.

💡Glutes

The gluteal muscles, or glutes, are the muscles responsible for hip extension and play a role in many lower body exercises. The script mentions that both leg presses and hack squats target the glutes to some extent, contributing to overall lower body development. However, the focus remains on the quadriceps for these exercises.

💡Adductors

Adductors are the muscles on the inner thighs that help in bringing the legs together. The video script includes adductor muscles as part of the muscle groups targeted by leg presses and hack squats, albeit to a lesser extent than the quadriceps. This contributes to a more balanced leg development.

💡Range of Motion (ROM)

Range of motion refers to the extent of movement a joint can make, which is crucial in exercise for muscle activation and growth. The script discusses the importance of a full ROM in leg presses and hack squats for optimal muscle stimulation, cautioning against machines that limit this range, which can reduce the effectiveness of the exercise.

💡Stimulus to Fatigue Ratio (SFR)

The stimulus to fatigue ratio is a concept used to describe the effectiveness of an exercise in terms of the muscle stimulus it provides relative to the fatigue it causes. The video explains that a high SFR is desirable, and it's used to determine when to switch between leg presses and hack squats based on personal preference and how fresh or stale the exercise feels.

💡MYO-reps

MYO-reps, or myo-rep training, is a training technique where an individual does as many reps as possible with proper form until failure, then rests briefly and repeats. This method is mentioned in the script as a way to increase the intensity of leg press or hack squat sets, potentially leading to greater muscle stimulation with fewer sets and less overall gym time.

💡Training Stale

Training stale refers to a period where an exercise or workout routine no longer provides the same level of stimulation or progress. The video script suggests switching between leg presses and hack squats when one becomes stale to maintain freshness and effectiveness in leg training, ensuring continued progress and variety in the workout.

Highlights

Leg presses can be an effective alternative for training legs without taxing the lower back.

Leg presses target the quads well and have a low axial fatigue contribution.

Hack squats provide a similar stimulus to leg presses but with higher axial fatigue.

Poorly designed leg press machines can limit range of motion and effectiveness.

Leg press machines that are easier at the bottom can hinder muscle growth.

Hack squats can be limited by machine design, such as belts running out or stoppers.

Both leg presses and hack squats can be used for a big quad stimulus with lower systemic fatigue.

Leg presses are recommended when the machine is well-designed and provides a good stimulus to fatigue ratio.

Hack squats can be a good alternative when leg presses become stale or cause discomfort.

For beginners, focus on barbell squats and lunges to build foundational movement competency.

Intermediates should use both leg presses and hack squats based on the best stimulus to fatigue ratio at the time.

Advanced lifters can refine specific setups and rep ranges for optimal results with leg presses or hack squats.

Myo-reps can be particularly effective for advanced lifters looking to maximize stimulus in leg presses and hack squats.

Switch between leg presses and hack squats to keep exercises fresh and avoid plateaus.

Always consider how the exercise feels in terms of tension, burn, and joint comfort when choosing between leg presses and hack squats.

Both leg presses and hack squats are valuable tools for targeting quads without excessive fatigue to the rest of the body.

Transcripts

cuz sometimes you're just beat up your

back's beat up your lower back is tired

your whole upper back is tired and you

want to train legs but you know your

back is going to be a limiting factor

well if you find a good Hax got a good

leg press that's not the case anymore

you can train the living shit out of

your quads and really not pay a price

axial or systemic fatigue wise nearly as

much hey folks Dr Mike here for RP

strength let's talk about leg presses

versus hack squats for muscle growth

what is the difference and which one

should you choose for your own

programming let's start with leg presses

first leg presses have some benefits and

they have some potential cost SL

downsides on the benefit side for leg

press they target the quads very well as

an exercise if you want robust muscular

stimulus leg presses are great they

target the glutes and adductors a little

bit as well so great uh training for

them glutes and adductors are targeted

through a bunch of other different

exercises including hip hinges so if you

do a lot of hip hinges and a lot of leg

pressing your gluten adductors are

actually very well taken care of through

that

combination really good news is that leg

presses mostly leave the lower back

alone which is uncharacteristic for

barbell and Smith machine squatting

moves which do hit up your lower back a

little bit and because they leave your

lower back alone and don't compress your

spine much leg presses have a pretty low

axial fatigue contribution which is the

fatigue of crunching down your back um

and a pretty low systemic fatigue

compared to something like squats or

lunges Etc so interesting tool in the

toolbox but not without their

limitations some of these limitations

are limitations that free weight moves

do not have for example at least four of

them one is the leg press machine you're

using can be poorly designed in a few

ways the first way is it has a bad seat

angle or it has Stoppers to the plate

mechanism such that you can't get a

really deep range of motion if the seat

angle is really bad in respect to the

plate or if you have Stoppers you might

not even be able to go down for a big

deep quad stretch and thus you're

eliminating literally the most

scientifically validated part of the

range of motion which is like the bottom

half bottom third of almost every

movement where you get a big stretch and

that sucks because it'll cost you

results your leg press that you could be

using may have may have a poorly angled

foot plate especially if the foot plate

doesn't angle towards your heels but

angles instead away from your heels it

can really limit the range of motion

that you get and thus results and if you

want a big range of motion out of it you

might have to do it off your hippy toes

which limits how much force you can

produce marginally increases the chance

of injury unless you make the weight a

lot lighter and so it's just a bunch of

modifications you have to make without

an ideal setup that in a barbell squat I

mean a barbell squat is a barbell squat

is a barbell Squat and if you have good

technique and access to one barbell you

just don't run in any of these problems

another one is the machine can be poorly

designed and many leg presses are such

that the machine is made intentionally

easier at the bottom where it's supposed

to be harder to get more stretch mediate

hypertrophy and it's harder at the top

where it just saps out a lot of your

strength and a lot of your fatigue

without giving you a huge return to the

hypertrophic yield of that movement it

just doesn't make you nearly as jacked

so a lot of machines a lot of leg

presses are really tough at the top

really easy at the bottom and that's

backwards it is also backwards to a

squat the squat is real tough at the

bottom which is why most people avoid

that part of the range of motion and

pretty easy at the top which is why

almost everyone squats at least the top

half part and so you end up having an

exercise that's just not nearly as

effective if you cut your squats but if

you do full squats you're good to go but

even if you do full range of motion leg

presses on a poorly built machine you

can get into a situation where yeah

you're doing full ROM but that bottom

stretch isn't much of a stretch at all

because there's not a ton of tension in

it and that top part you really just

want to Coast through or even skip but

it's the hardest part of the movement so

it really kind of screws you over lastly

if you manage to rig a leg press in such

a way that you put the back pad down a

lot and you get some weightlifting shoes

it may be designed now to spit you out

of the machine so you have to hold

yourself into the seat and sometimes

they don't really put the handles where

they're supposed to and you end up kind

of trying to slide your fingers

underneath one of the metal bars in the

machine it gets really annoying so yeah

now you have a decent setup but you're

getting shot out of the machine the

entire time and that really can suck

there's like how leg presses are in

ideal fantasy and then there's leg press

reality sometimes reality is like

fucking awful and then the leg press

takes a really big hit so not ideal all

right what about hack squats let's talk

about the benefits and the cost of a

hack squat so the benefits of a hack

Squad are very similar to that of a leg

press very very similar Target the quads

very well they hit a bit of the uh

glutes and adatc as well they leave the

lower back mostly alone though because

the weight is introduced through your

shoulders not nearly as much so they do

have higher axial fatigue than leg

presses but still considerably more than

things like squats deadlifts lunges Etc

you can't slip out of a hack squat which

is great so it's definitely Superior to

leg pressing in that regard but hack

squatting has some downsides as well it

can be poorly designed to limit bottom

end range of motion a lot of times hack

squats the the the belt will run out or

there Stoppers that you can't move you

got to try to weld them out and which

I've tried to do with machines before

with some limited success but it ends up

being like you can't literally get a

full stretch because the machine just

stops and you're like okay this is a

nice idea of a hack squat but it's not

really giving me what I want so that can

suck the hack squat could be poorly

designed

and thus you have a situation where it's

really hard at the top really easy at

the bottom some some hack squat machines

work on a kind of a cam system and then

it's just super not ideal because you're

supposed to have a lot of tension at the

bottom much less tension at the top you

flip the script all of a sudden it's

just more fatigue and less muscle growth

and very concerningly from any hack

squats the foot plate can be at the

wrong angle again requiring you to take

a very deep heel position and thus your

calf tendons and Ankle joints will be

what stops you from becoming fully

Mobile on an exercise and either you

need to go down with your tippy toes

which really sucks or if you insist on

having your heels down the whole time

you can only go down halfway or

two-thirds of the way and you miss that

bottom super high tension stretch

position so hack squats generally afford

a bigger range of motion than a leg

press I'll put it to you other way if I

go to a random gym and there's random

leg presses and random hack squats

there's more of a chance that you're

going to get a good quad workout in a

hack squat than a leg press but if it's

a good leg press versus a good Squad

you're starting to have very very close

comparison of effect and especially

because lag presses don't fatigue the

axial part of your skeleton much they

don't fatigue your lower back as much in

some cases very good leg press typically

beats a very good hack squat un stimulus

to fatigue ratio on average but most

hack squats are better than most leg

presses so it ends up being on average

average kind of a

tie so because it's a tie what are the

best use cases for leg press what are

the best use cases for hack squat how do

we navigate this environment which one

should you use well here's the deal for

both leg presses and hack squats you can

use them whenever you want a big quad

stimulus with some adductor and glute

involvement you can also use them when

you want a big quad stimulus but with

lower systemic and axial fatigue than

something like barbell squats would

provide you because sometimes you're

just beat up your back's beat up your

your your lower back is tired your whole

upper back is tired and you want to

train legs but you know your back is

going to be limiting factor well if you

find a good hack Squad a good leg press

that's not the case anymore you can

train the living shit out of your quads

and really not pay a price axial or

systemic fatigue wise nearly as

much if you already have one leg day

planned for your week and you're using a

lot of barbell squatting or smith

machine squatting in it both leg presses

and hack squats are an excellent primary

quad move alternative for the other leg

day of your week so if you train legs

twice a week like many people do if one

of them is some kind of free weight or

smith machine squat situation then yeah

you probably can do some leg presses or

hack squats later in the week in that

other leg workout and they will provide

you a crapload of squad stimulus but

maybe because you also train back Etc no

doubt you do in your workout you want to

limit that axial loading and axial

fatigue so one really axial fatiguing

movement like squats per week most

people can benefit from and it's

actually super great more than one some

ese especially bigger and stronger

people that have trained for a while it

starts to become too much for them and

thus a leg press or hack squat is just a

better alternative than just another day

of barbell squat

it now what about hack squat versus leg

press well really in the end here it's

when you are not stale on the leg press

and it's just smooth and going super

well your stimulus to fatigue ratio on

it is very high you love training it

everything's feeling great your joints

feel great your muscles are getting good

pump good tension good soreness then

just go and you're making excellent

strength progressions just use leg press

for a while if leg presses become stale

your joints start to feel leaky you just

don't like to do the movement anymore

your strength prog press installed

you're not getting super pumped and sore

anymore just kind of like tired trying

the hack Squat and all of a sudden it's

fresh and new and awesome then you go to

hack squat so when leg press is stale

you train hack squats when hack squats

become stale you've laid off leg presses

for weeks if not months you come back to

leg press and then usually it's super

resensitized super new super effective

so you kind of switch back and forth

between them and possibly some belt

squats and some Smith machine squats and

other such exercises that you keep in a

rotation so everything always fresh and

new and you're always making really good

consistent gains that's how you squash

the beef between leg press and hack

squat they're both tools that are very

similar so use one when you're feeling

one when your stimulus to fatigue ratio

is good when it's not stale and the

other one you keep on the back burner

until it refreshes and you can use it

beneficially again that's the general

advice but I can be more specific before

we sign off for today I'm going to give

you guys advice based on if you're a

beginner intermediate or Advanced

beginners typically train between 0er

and 3 years intermediates between 3 and

7 years and in my book Advanced seven

years plus of consistent training

another way to think of which one you

are if you're just doing stuff and

everything's working you're a beginner

if you have to start thinking about the

basics of your plan or you don't uh get

really good results you get plateaus

you're intermediate and if you have all

your ducks in a row and you're still

making very small gains even though

you're really intelligent about your

training you've been training for a

while then you're an advanced lifter so

for beginners is it hack squats is it

leg press which one is it how to you use

them my best advice is two part one

stick to barbell squats and lunges as

well as other free weight moves to build

your core free weight movement

competency builds basic technique

excellent balance it's going to follow

you all the way through your entire

lifting career remember you're just

beginning you don't need the ultimate

yet if you get a chance to lag press or

hack Squad in your program it just does

not matter which one you choose because

you're going to have to experiment with

both and for you they're both equally

effective no doubt in a grand scale if

you're an intermediate use both hack

squats and leg presses based on what's

getting the best stimulus to fatigue

ratio at the time which means if you

have a shitty leg press at your gym and

a really really good hack squat you

might train hack squats nine months out

of the year and shitty leg press kind of

rigged so you can step on your toes

maybe three months out of the year if

both machines are excellent six and six

months if the leg press is better 9 to

three the other way around and I don't

mean to be specific about these uh

numbers these amounts of time training

but basically if it's really good sfr

it's either squad or L press it doesn't

matter it's kind of like macros being

the same do you pasta do you do Rice you

can do both you can even mix and match

if you like generally it's one or the

other and you're good to go now for the

advanced a couple of more particular

points you can use both hack squats and

lag presses based on what's getting your

best sfr at the time but you also want

to hone in on specific setups and rep

ranges that are ideal for you so for

example if you do hack squats are you

going to do them all the way up and down

are you going to do bottom two-thirds

partials where do you put your feet

exactly is it a wide stance is a narrow

stance how is your Cadence as an

advanced lifter you'll learn which one

of these setups are go into your

definitely try this and do this box some

of these setups like a WID stance kind

of more rapid descent hack squat you'll

be like you know what man that's not me

other people it works for it doesn't

work for me you learn yourself so well

by the time you're Advanced I'm not

saying you can write off entire methods

of training or modalities of training

but you can know what really works well

for you and everything else maybe to

experiment with on occasion but you know

it's probably not going to work nearly

as well so Advanced people have specific

setups and ideal rep ranges you know

people say well leg press for me Works

in the 15 to 20 rep range the best but

hack squat because it's somewhat

systemically fatiguing it works better

in the 10 to 15 rep range otherwise I

run out of breath that's something you

have to know yourself and you won't

really get to realize it until you're

Advanced beginners don't even know how

to tell what's more effective for them

intermediates are still in the process

of figuring that

out and lastly if you're Advanced

definitely consider doing some my reps

and other such modalities my rep

matching is really great for like press

and hack squat so when you're plugging

into the sets you're not just doing sets

of 10 or sets of five or sets of 15

straight you're using something like my

reps uh which is a method of rest

pausing you do a bunch of reps and you

rest a little bit do a bunch of reps

rest a little bit you never leave the

machine that entire time it can make

each set much more stimulative and

because you have to do fewer sets

there's less transitional time less

fatigue of unracking racking unracking

racking setting up and thus you can

spend less time in the gym get a bigger

effect if you use some of these

strategies which really start to pay a

huge dividend when you're Advanced when

you're intermediate especially when

you're a beginner they don't really

matter all that much so those are my

recommendations to some come up black

presses and ha qus are both excellent

they're excellent for really targeting

the quads and leaving everything else

kind of the fuck alone use them at your

best discretion and use whichever ones

seem to be working for you best at the

time you feel the most tension in the

Target muscle you feel the burn in the

Target muscle you get a pump after a few

sets that's pretty gnarly you get sore

really tired for a few days afterwards

and your joints feel great and you love

the exercise you love doing it you're

progressing on strength be it hack

squats or leg presses that's your

exercise for a while when that doesn't

happen anymore much and the exer gets a

little Annoying and stale flip the

script go to the other exercise work in

your foot stance work in your rep ranges

work in some my reps or something get

that going train it for a few months

until it becomes stale rinse repeat and

uh eventually you have really big legs

which is good for having big legs

and that's

it it's all you got see you guys next

time

[Music]

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